WARM-UP
2 sets: 1:00 Run, Assault Bike, Row, Skierg (easy) 10 PVC Pass-throughs 5 med-ball ground-to-overheads 5 med-ball thrusters (reach for the lockout) 5 Push Up to Down Dog 1 set: 10 Front Squat (empty barbell) 10 knees-to-chest 10 Box Steps 10 foot assisted Ring Dips 1 set: 10 Push Press (empty barbell) 10 knees-to-armpits 10 Box Jumps 10 jumping ring dips 1 set: 10 t Thruster (empty barbell) 10 Toes-to-Bar 10 box jumps 10 ring dips NOTES
Test Tag Team Championship Fight Gone Bad 5 Rounds w/ partner 1 min max Wall Balls 20/14# 1 min max Sumo Deadlift High Pull 75/55# 1 min max Box Jumps 20/18" 1 min max Push Press 75 / 55# 1 min max cal Row 1 min Rest Training 5 Rounds w/ partner 1 min max Wall Balls 10% max C&J 1 min max Sumo Deadlift High Pull Same bar as Push Press 1 min max Box Jumps 50% max 1 min max Push Press 50% max Jerk 1 min max cal Row 1 min Rest Competition: 75 min Warm up: 15 min See Above Workout 1: 15 min Today’s Rx Workout 2: 20 min AMRAP 20: 5 deficit Handstand Pushup :20 L-Sit NOTES
Workout 3: 15 min 4 sets for load: 100-meter dumbbell Farmer Walks 1:00 sandbag bear hug hold – Use two dumbbells for the farmers carry. STIMULUS & GOALS
Stretching: 10 mion 1 set: 1:00 pigeon pose / side
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808 4th Ave N
Billings, Mt 59101 Cell: 406.839.8797 Office: 406.534.8358 Email: alternative_athletics@hotmail.com schedule:Monday- Archives
May 2024
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